Im also a psychotherapist who exists in an era ofpolitical turmoil,financial upheaval, and mass tragedies.
Therapy alone cant combat structures that oppress us.
In turn, this can lead us to create collective change.
Verywell / Dennis Madamba
However, when we are overwhelmed, we are much less helpful to others.
Sometimes, we can become so paralyzed by overwhelming feelings thatwe can hardly help ourselves.
So, here are five of my favorite tips that I share with my clients.
Take Deep Healing Breaths
Ourbreathis sacred.
This is because slow, paced breathing soothes the central nervous system.
Thus, anger is lowered, stress is minimized, and the body is relaxed.
It also boosts the quality and clarity of our thought processes.
Aptly referred to as the4-7-8 breathing method, it is a simple technique that you might try right now.
Here’s how to do it:
Pretty quickly, youll notice a feeling of clarity wash over you.
This method is applauded for its health benefits, including improving heart rate variability and blood pressure.
If you’re having a hard time holding your breath for seven seconds, don’t worry!
Jokes aside, it is also a science-backed phenomenon.
The hungrier you are, the angrier you might become.
A fix for this is simplehave asnack.
Never have an important conversation or make a big decision while you’re hungry!)
I share the phrase, If it is hysterical, it might be historical, with my clients often.
For example, an argument with your boss might lead you to spin into a panic afterward.
But, the panic could actually be about how your bosss behavior reminds you of yourverbally abusivefather.
Calling in support can help us minimize episodes of immense overwhelm in the future.
There are various forms of support to consider.
Feelings of overwhelm can let us know when something is out of balance.
It can be simply feeling exhausted or hungry and you need a nap and a snack.
Take a look at where youre feeling tension in your life.
Consider what is within your control in the situation and what is out of your control.
Then, examine whether or not the stress of the situation is worth the benefit.
For example, you may have a stressful relationship with yoursibling.
However, you also love your sibling quite a bit and enjoy a myriad of activities together.
This is where boundaries come in!
But, What If I’m Still Overwhelmed?
If youre constantly feeling overwhelmed, professional help may be useful.
A common barrier to seeking therapy isfinancesweekly sessions certainly arent cheap.
But, there are options to get support regardless of your financial standing.
Many therapists offer lower fee services and may be able to accommodate your needs.
If you or a loved one are in immediate danger, call 911.
For more mental health resources, see ourNational Helpline Database.
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